Tips for Smart Recovery

Smart Recovery -- Our minds in a similar way to our bodies must be placed under some sort of stress to adapt, develop and improve.

For our minds, this stress is often done by studying, a process whereby material is continually reviewed until we have reached our goal of absorbing the information.

For our bodies, this stress can be sourced most effectively from Cardio and workout routines, where we stress the body from continually exercising until we achieve our target of Fat Loss and so on.

Smart Recovery

However, it is important to note that, our bodies and also our minds cannot be placed under constant stress.

Both require the necessary rest and recovery to adapt, develop and improve.

Without this the body and mind will deteriorate. It is for this reason that smart recovery is greatly emphasized.

“How much rest and recovery do I need?”

This depends on the individual, the type of exercise and the frequency at which he/she exercises. Some elite athletes can train very intensely 2 to 3 times per day, 6 days a week while some sedentary people can be sore for a week after working-out.

rest and recovery For the average person, try and give 24 hours between every exercise session and always take one full say off in the week for you to fully recuperate and regain your energy for the exercise week ahead.

Sleep is also a primary factor in helping the body to recover as most of it takes place when your counting Z’s! Studies have shown that 7-8 hours is optimal.

Anymore or any less is unbeneficial. If you find this not enough try taking a power nap of an hour post workout and eating. This can really refresh you for the day ahead, the reason why most highly trained athletes swear by them.

“How do I know I haven’t gotten enough recovery?”

There are a few tell-tale signs which can indicate that you require more rest and recovery, such as;

Tiredness due to sleep deprivation

Loss of appetite

Very low enthusiasm toward the days training

Muscle tightness

All these symptoms should occur if you are training day after day. However, if you feel the previous aspects acutely it may be wise to take a rest day.

“What can I do to help me recover faster?”

Apart from 7 to 8 hours and a 24 hour rest between every session, there are, many things one can do for a speedier recovery.

Recovery Gear

One of the most popular recovery methods at the moment is the use of skins recovery tights. If you don’t know already Skins are a tight under garment that can be worn on the upperbody and lower body.

They help recovery by significantly reducing muscle vibrations that occur predominantly during high impact cardio sessions such as jogging.

A balanced diet with a high count of protein is one of the best guides for recovery and body development.

Recovery Supplements

As may have seen already if you may have seen already if have ever picked up a health and fitness magazine or even browsed the same topic on the internet you will probably have encountered a good number of supplements from muscle building ones to those for fat loss. Smart Recovery

There are also supplements available for recovery from workouts in the gym lifting weights or from doing Cardio such as running and swimming. If you are unsure of what to take after a workout to aid your recovery then the first thing you should do is to understand what your body is craving after your exercise.

The first thing every body after a workout to assist recovery is a good source of protein such as a Whey Protein isolate.

Roughly 20-40 grams depending on your bodyweight. After that almost everybody also needs to replace lost electrolytes which are lost during intense bouts of exercise. Including dextrose in your post workout shake is advisable to do this.

If you are someone who lifts weights in the gym for 45 minutes then you probably won’t need a whole lot of dextrose. However, if you are some who runs, cycles or swims long distances then a good dose of dextrose is essential to replenish lost electrolytes.

Ask about in your local supplement store to find out about the best recovery drink for you.

Recovery Tips

If on your rest day(s) you feel stiff and sore from the previous weeks exercise a great idea is to take a light swim in the pool. The light resistance in the water can help to stretch and loosen out those sore muscles.

Also, try 20mins in the steam room if your health and fitness club has one. The steam helps relax stiff joints and muscles after workouts and can aid your path to recovery. Steaming can also benefit you by opening your pours and cleansing your skin, boosting your immune system, and helping to remove toxins from the body.

[Note: Be sure to drink plenty of water and fluids after a session in the steam room as the constant sweating during the process can leave the body very low on water!]

Alternatively, try a hot and cold shower treatment. The concept of hot and cold recovery is that the repeated constriction and dilation of muscle tissues pumps wastes out of your body and helps reduce inflammation and bleeding in the muscles from rigorous exercise. As a result, It helps reduce muscle soreness.